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ok ok, so if i were to have a caloric intake of 3000-3500 would my maintnence be about 1500 - 2000 a day?

Will you loose a little fat and shape out better some while on a clean bulk?

thanks bro for the advice, unlike these other phuckers

well yes i kno you need fats, but say i got my fats from nuts and whole grains, instead of unsaturated fats and such

when on a bulk, if one were to eat 3000 - 3500 calories of clean healthy foods (chicken, fish, whole grains, etc) a day wouldnt they gain muscle and it also be more slender, rather then eating 3000...

why are you so short?

I'm tired of people saying stuff like what you just said, it doesn't matter what you eat really as long as you work it off and have a defecit in calories at the end Of the day your gonna lose weight...

great job man! your doin great , if i might add it looks like you lost some muscle mass in your process thus far, so dont forget to get your protein in about a gram per lbm and still lift heavy, keep...

well this meaning you need whole protein foods, more dense foods, and your body really only takes about 30 grams of protein per meal and at 360 grams of protein a day you will be wasting a lot of...

this my friend is PSMF, Protein Sparing Modified Fast.

you will lose alooot of muscle, you will be miserable for the whole month and you will look very sick afterwards.

other than that its...

ok A. you should workout and stay healthy for your own self and noone else. 2. with a steady nutrition" with a deficit in calories " lots of cardio and protein you should be good in 5 months. and C....

eat about a gram maybe a gram and half of protein per lean body mass a day, and lift heavy in the gym, simple as that. do that during your diet wile having a deficit of calories while having lots of...

ok well thats good then, just remeber if you do ever want to gain body mass, eat brother and eat lots, and get that protein to about 200 grams of protein per lbm per day at least. and lift heavy in...

well i mean brown rice would be a good substitute and lots of fruits and veggies are great, its just breads tend to have high calories and low nutrients, im just saying if you havnt lost weight in...

dude hell ya , funny thing is i got it from your signature hahaha

good job man, thats good your getting back in shape after your relationship, also those 18 pounds, most of that is probably water weight but still great job these next months coming up just stay on...

stay away from starches such as breads and pastas while on a cut.

thats good man, it great to have a "re feed" day in during your week

dude at 5'9 155 i think you screwed up on your cutting process and lost a **** ton of muscle, looks like you literally had no protein in your diet, i suggest you start bulking and put some muscle on...

well bro you must never forget to lift during your cut to retain that muscle i all you do is run and have a defecit in calories you will lose muscle in the process, you must eat lots of protein and...